From Stress to Migraine: How to Break the Cycle

Jovelyn Elipe
11 minutes ago
3 min read

If you’ve ever thought, “Finally, I can relax—why am I getting a migraine now?”, you’re not alone. It turns out, the moment you kick back after a stressful day could be the prime time for your brain to throw a migraine party—and nobody wants an uninvited guest like that.

Let’s break down this sneaky migraine trigger and what you can do to keep your brain chill and headache-free.

What’s a “Let Down” Headache, Anyway?

Imagine crushing a tough week at work or school, or finally starting that vacation you’ve been dreaming about—and bam! A migraine shows up like it was waiting in the wings all along.

That’s a “let down” headache, scientifically proven and frustratingly real. It happens after stress drops, not during. So ironically, relaxing can sometimes backfire for migraine sufferers.

The Stress-Migraine Rollercoaster: Meet Cortisol

Cortisol is your body’s main stress hormone. Think of it as your internal “pain shield” that spikes when you’re stressed, keeping pain signals at bay.

When you’re stressed: Cortisol levels surge, keeping your body alert and your pain muted.
When stress drops: Cortisol plunges quickly, and your migraine-prone brain interprets this sudden dip as a red alert—triggering pain.

Research shows that in the first six hours after your cortisol dips, your risk of migraine jumps nearly 5 times. Over 12 to 24 hours, that risk stays elevated by about 20%.

So yeah, your brain can be like a drama queen, throwing migraines when things start to settle down.

Why Does This Matter?

This cortisol rollercoaster means you can’t just blame stress for migraines—you’ve got to watch out for the relaxation phase, too. For many, this cycle creates a vicious loop:

Stress causes migraines
Migraines cause stress
Sudden relaxation causes migraines again

Breaking this loop is key to fewer migraines and calmer days.

How to Outsmart the “Let Down” Headache

You can’t eliminate stress completely (if you figure out how, please share!). But you can smooth out those cortisol swings and outwit your migraine brain with these hacks:

1. Keep a Routine Like Your Life Depends On It

Migraine brains love consistency. Eat on time, hydrate well, and keep a steady sleep schedule. Avoid caffeine or screens near bedtime to improve rest.

2. Relax During Stress, Not Just After

Don’t wait for the day to end—build mini relaxation breaks while you’re busy. This prevents your cortisol from taking a sudden nosedive.

3. Use Relaxation Tools Daily

Deep breathing, meditation, mindfulness, and biofeedback act like gentle brakes on cortisol spikes. Make them a daily habit.

4. Keep Moving (Comfortably)

Gentle exercise like walking, yoga, or stretching boosts mood, reduces stress, and supports better sleep. Your brain will thank you.

5. Break the Worry Cycle

Fear of migraines causes stress, stress causes cortisol swings, and cortisol swings cause migraines. Break the cycle by practicing acceptance and mindfulness.

6. Try Cognitive Behavioral Therapy (CBT) or Stress-Management Therapy

Working with a pro can teach you tools to steady your stress signals and manage anxiety about migraines.

The Big Picture

Stress isn’t just about feeling overwhelmed—it’s also how your body reacts to that stress and, crucially, how it handles the drop afterward.

By staying consistent with your routine, practicing micro-relaxation throughout your day, and managing stress mindfully, you reduce those dangerous cortisol crashes—and the migraine ambushes that come with them.